MAKE THE MOST OF SUMMER
BUFFALO CHICKPEA TAQUITOS
1. GET OUTSIDE! This may seem like an obvious one, but not everyone has a strong interest in the outdoors. It can sometimes be difficult, especially on particularly hot or humid days. However, getting outside as often as you can boost your energy levels and get you some much-needed Vitamin D. 2. REARRANGE YOUR SCHEDULE. Does your schedule leave little time to fit in physical activity? Perhaps you have a full day of commuting to and from your 9-5 job, preparing your kids for summer camps, volunteering, and acting as a chauffeur while the kids are out of school. However, even adding in 30 minutes of physical activity into your busy routine can make a big difference in helping maintain your function. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple of nights a week – you deserve it! 3. START SOMETHING NEW! Are you unsure about what you want to do in terms of staying active this summer? Try taking up a new hobby that’ll get you moving! There are several outdoor
activities that’ ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Try your hand at some of these to see which suits you best! Any new physical hobby will help you get the exercise you need. Just make sure you keep up to date on the Covid-19 Recommendations in your area! 4. CONTACT US FOR HELP. At Blue Ridge PT, we want to make sure you stay safe this summer – we want you to be able to enjoy it! If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us. Our mission is to help you achieve a healthy mind, body, and spirit through our services, whether that be for physical therapy or fitness training. Whatever the case may be, we are here to help.
• 1 tbsp balsamic vinegar • 1 tsp onion powder
INGREDIENTS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce (pasata) • 3 tbsp hot sauce • 2 tbsp plant-based milk
• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper to taste • Chili powder to taste
DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!
Do You Know Someone Who Could Use Our Help?
My Physical Therapy Story
REFER A FRIEND
“I came to Blue Ridge Physical Therapy due to having difficulty with my right knee. For several weeks, it progressively got worse, which led me to seek help. It started with my knee popping, causing a sharp pain when straightening out my leg, to limping for the first several steps
• Decrease pain • Increase strength • Increase activity level • Increase flexibility • Improve health • Get back to living We can help:
after standing up. I could not go up and down stairs normally. As I continued to have improvements, exercises were added, and I noticed going up steps became much easier. Over time, I was not as guarded going down steps. I have strengthened and gotten my knee back to where I no longer have discomfort in everyday activities.The office continued to be open even though our country was experiencing a pandemic with COVID-19, and made all efforts to continue to work with clients in helping them reach their potential. They were diligent in keeping the area clean and sanitized and I felt completely safe being there. Thanks to you all. I am truly grateful for your help and would highly recommend you to those who are seeking help with physical therapy!” – L. M.
TO: FROM:
Call Today: (423) 262-0020
You can win a Subway Gift Card. Refer a friend or family member to Blue Ridge Physical Therapy and they schedule and attend an appointment.
Made with FlippingBook Ebook Creator